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FRIDAY!

STRENGTH:
7:00 Progressively Loading EMOM!

Work up to a 5 Rep MAX Power Clean & Push Jerk (UB)! If you fail, drop down #10 and finish out the EMOM at that weight. Begin the EMOM at around 60% of your 1RM Power Clean only (not Jerk) or based on feel.

STRENGTH ALTERNATIVE:
Perform the above workout at a set weight of about 5-8 reps every minute for the entire workout.

Suggested Starting Weight:
E: #115/85
RX: #105/75
M/S: #95/65

MET CON:
15:00 Clock!

Never Ending Ladder:
6-9-12-15-18-21…

E:
Hang Power Cleans #105/75

Front Squats

Handstand Push Ups

100 M Run (after each round)

RX:
Handstand Push Ups

Hang Power Cleans #95/65

Front Squats

100 M Run (after each round)

M/S:
100 M Run (before each round)

Front Squats
(DB FS #35/25)

Hang Power Cleans #85/55 (DB HPC)

Handstand Push Ups (Assisted HSPU, BB or DB PP)